Fab Female Nutrition

Omega-3 is one of the most important nutrients for long-term health — yet many women are not getting enough. In this episode we explore why omega-3 fatty acids are so important for female health, from supporting brain function and eye health to reducing inflammation and helping regulate hormones. I also share a personal insight from my own testing. As a nutritionist I assumed my omega-3 intake was fine - but when I tested my Omega-3 Index it came back at just 5.5%, when ideally we'd like it to be 8% or higher. Five months later, after increasing my intake, it improved to 7.5% — and one unexpected benefit was noticeably less dry skin. In this episode we explore: • What omega-3 fatty acids are and why EPA and DHA matter most • The role of omega-3 in reducing inflammation in the body • Omega-3 and reducing menstrual pain • The importance of DHA for brain and eye health • Why omega-3 can support women with PCOS • How omega-3 contributes to healthy ageing • The best dietary sources of omega-3 • What to look for when choosing a supplement A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their Revive Active Omega Active provides a great daily dose of EPA and DHA - the biologically active forms of omega-3 that your body actually uses. If you're not sure whether you're getting enough omega-3 in your diet, this episode will help you understand why it matters and what simple steps you can take. Because sometimes the biggest improvements in our health come from nutrients we didn't even realise we were missing

Phytoestrogens are often misunderstood. Do they increase oestrogen? Are they safe in menopause? Should women avoid soya — or actively include it? In this episode, I explain what phytoestrogens actually are and how they work as selective oestrogen receptor modulators (SERMs). Rather than acting like strong hormones, they gently interact with your existing oestrogen receptors — and that distinction really matters. We explore: • The difference between "plant oestrogen" and SERM • The research on hot flush reduction • Food sources versus supplements If you've felt confused by mixed messaging around soya, this episode will give you clarity and confidence. As always, we're cutting through the noise to give you sensible advice, real food and genuine support. A big thank you to our podcast sponsors, Revive Active. Their Revive Active Meno Active Complete contains a botanicals capsule providing standardised soya isoflavones, including genistein — one of the most researched phytoestrogens in relation to menopausal health. www.reviveactive.com

Your skin isn't just something you moisturise — it's an exposure route. In this episode, I'm diving into the everyday products sitting in your bathroom and why they matter more than most of us realise. From deodorant and toothpaste to skincare and "fragrance", many of these products contain chemicals that can be absorbed through the skin and contribute to your overall toxic load. Research suggests the average woman is exposed to well over 160 different chemicals every single day through personal care and cosmetic products. Individually, they may be present in small amounts — but it's the repeated, cumulative exposure that adds up. Many of these compounds act as endocrine disruptors, meaning they can interfere with hormone signalling, liver detoxification and nervous system balance. In mid-life, when hormone shifts are already underway, reducing background exposure can make a meaningful difference. In this episode we cover: • How chemicals are absorbed through the skin • Why cumulative exposure matters more than one "bad" product • The issue with "fragrance" and undisclosed ingredients • Deodorant vs antiperspirant — what's the difference? • Toothpaste, oral microbiome and gut health • Simple swaps that lower your daily chemical load without overwhelm This isn't about perfection or throwing everything away. It's about awareness and making gradual changes that support your hormones, energy and long-term health. This is part of the February toxin series — next week we finish by looking at the scents and air fresheners you're breathing in every day. Huge thanks to my podcast sponsors Revive Active for making clean supplements that I'm happy to recommend to clients, friends and family,

We're told to eat "healthy", but food labels don't always tell the full story. Many everyday products that look virtuous on the front can still contain ingredients that quietly add to your toxic load - and in mid-life, that matters more than ever. In this episode, I'm breaking down where food toxins are hiding, examples of what to look for, and how they can interfere with hormone balance, digestion and energy levels. Most importantly, I'll show you how to reduce exposure in a realistic way – without cooking everything from scratch or feeling overwhelmed. This isn't about fear, perfection, or cutting everything out. It's about understanding what actually matters, so your body can focus on doing what it's meant to do. In this episode we cover: Why food toxins affect hormones, digestion and energy How ingredient lists can be more important than front-of-pack claims The difference between ultra-processed foods and helpful convenience foods Common additives that increase liver and gut burden Why preservatives in packaged and sliced meats matter How batch cooking supports hormone health and saves money Practical high-street swaps that fit real life Reducing toxic load is often one of the missing pieces when women feel tired, stuck or hormonally out of balance – even when they're "eating quite well". 🎧 This is the first episode in the February toxin series. Next week we'll move into kitchen toxins – the pans, plastics and storage habits you probably don't think twice about. Shout out to our podcast sponsors - Revive Active. One of the reasons I'm so aligned with Revive Active is their focus on clean, well-formulated supplements. When we're talking about reducing toxic load, it's not just about food and the environment — it's also about being mindful of what we're taking in supplement form. Their multivitamin complexes are designed to support the body without unnecessary fillers, artificial colours or additives, which is especially important when you're supporting liver function, hormones and overall resilience. They have options that work really well for: Busy adults who want solid nutritional foundations Teenagers and older children who may have gaps in their diet Families who want one trusted brand rather than a cupboard full of different products I often say to clients, a good quality multivitamin is like nutritional insurance — it doesn't replace good food, but it helps cover the basics, especially during busy or stressful periods. If you'd like to have a look, you can explore the range from Revive Active, and you can use my code WENDY10 for a discount.

Very low-carb and keto-style diets are often praised for quick results, especially when it comes to fat loss. But many women find that what works brilliantly at first can later lead to fatigue, stubborn belly fat and a slowing metabolism. In this episode, I explain why much of the research behind low-carb diets has focused on men, and how women's bodies respond differently to prolonged carbohydrate restriction. We explore how low energy availability can affect thyroid function, cortisol levels and metabolic rate — and why this often shows up as central weight gain rather than weight loss. I also share a more balanced, hormone-supportive way of eating that supports energy, digestion and long-term metabolic health, without extremes. Thank you to Revive Active for supporting this episode of the podcast. During periods of dietary change or restriction, I often recommend ensuring broad micronutrient support, particularly when energy levels feel low or recovery is slower than expected. There flagship produce - revive active, is perfect for anyone who wants to ensure their daily needs are met. Research & further reading Carbohydrate intake influences thyroid hormone conversion, particularly the production of active thyroid hormone (T3), which plays a key role in metabolic rate and energy. Research suggests long-term very low-carbohydrate diets may reduce T3 levels and slow metabolism, particularly in women. Reduced metabolic output combined with elevated cortisol can contribute to stubborn abdominal fat storage. Sources: • Hall et al. (2016) Energy expenditure and metabolic adaptation during low-carbohydrate diets https://pubmed.ncbi.nlm.nih.gov/27385608/ • Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction https://pubmed.ncbi.nlm.nih.gov/26980849/ • PMC 9165850 (2022) Low-carbohydrate diets and thyroid function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9165850/

Cold plunges and ice baths are everywhere right now - but what if they're leaving you feeling exhausted, wired or struggling to sleep? In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life. A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and the gradual exposure avoids the shock response. The social and outdoor elements may also support nervous system regulation and mood. If you've been pushing through ice baths because you think you should, this episode will help you rethink cold exposure in a calmer, more supportive way. Thank you to our podcast sponsors Revive Active remember to use code Wendy10 at checkout for 10% off your order. Research & further reading Cold exposure activates the body's stress response, increasing adrenaline and cortisol. Research suggests women may experience a stronger and more prolonged cortisol response to cold stress than men, which can affect sleep, recovery and hormone balance if exposure is too intense or too frequent. Gentler cold exposure, such as cold-water swimming, appears to offer benefits for mood and stress regulation without the same physiological strain. Sources: • Soeberg Institute – Cold exposure & stress response https://soeberginstitute.com/research/ • Tipton et al. (2017) Cold water immersion: kill or cure? https://pubmed.ncbi.nlm.nih.gov/28177775/ • Kajantie & Phillips (2006) Sex differences in stress responses https://pubmed.ncbi.nlm.nih.gov/16880499/ • The Guardian (2024) – Cold-water swimming and menopausal symptoms https://www.theguardian.com/lifeandstyle/2024/jan/10/cold-water-swimming-menopause-symptoms

Multivitamins are one of the most popular supplements out there - but are they actually doing anything? Or are you just paying for expensive wee? This week I'm diving into the real pros and cons of multivitamins - and whether they're actually worth your time and money. We'll cover: – What makes a good multivitamin (hint: they're not all created equal) – Why your lifestyle, stress levels, and diet affect how well you absorb nutrients – When a multi might be genuinely helpful - and when it might not be needed – And the key nutrients midlife women often don't get enough of from food alone 🎧 If you've ever stood in front of the supplement shelf confused (or overwhelmed by influencer hype), this one's for you. 🙏 A big thank you to our sponsor Revive Active — their advanced formulas include absorbable nutrients in meaningful doses, including vitamin D3, K2, B vitamins, and more. It's one of the few multinutrient blends I truly rate and recommend!

Often feeling on edge? Struggling to switch off or stay asleep? You're not alone, and magnesium might just be the missing piece. In this episode of Fab Female Nutrition, Wendy explores the powerful link between magnesium and stress, and why this often-overlooked mineral is so vital when life feels relentless. Discover: 💥 Why stress burns through magnesium faster 🧘‍♀️ How magnesium helps calm your nervous system and support better sleep 🍫 Why cravings (especially for chocolate!) might be your body asking for more 💊 Whether you should supplement — and which forms are best absorbed Wendy also shares practical, food-first tips for increasing your intake and explains when a supplement might be helpful. Huge thanks to our sponsor Revive Active for their brilliant Magnesium Complex — packed with bioavailable forms to support calm, clarity and energy. (use code Wendy10 at checkout to get 10% off) Come and join the conversation in Wendy's free community: Fab Female Nutrition Facebook Group - for more support, expert tips and real talk about hormone health, energy and stress.

If you're taking omeprazole or another proton pump inhibitor (PPI) for heartburn, reflux or indigestion, this episode is a must-listen. While these acid-blocking medications can offer much needed relief, they also come with side effects that many people aren't told about. Causing symptoms from bloating and poor digestion to nutrient deficiencies. In this episode, Wendy breaks down what PPIs do in the body, why stomach acid is not the enemy, and how long-term use can impact your overall gut health. Plus, she shares practical ways to support your digestion naturally, including dietary tips, lifestyle tweaks, and key nutrients to top up. What you'll learn: What PPIs like omeprazole actually do — and why that matters The role of stomach acid in digestion and nutrient absorption How long-term PPI use can affect your gut microbiome Easy food and lifestyle tips to support better digestion Whether you're currently taking PPIs, trying to avoid them, or just curious about how to support your digestive health in midlife, this is your down-to-earth guide to feeling better from the inside out. 💚 Brought to you with thanks to ReviveActive.com, a comprehensive all-in-one supplement range packed with magnesium and other nutrients to help you feel energised and resilient — especially if you're feeling the stress or digestive discomfort that often comes with midlife.

Welcome to the first episode in my brand new June series on common medications — and we're starting with one of the big ones: statins. In this empowering and realistic episode, I'm breaking down what statins do, why your GP often focuses on total cholesterol, and why that's not the full story. We'll talk about: The difference between LDL ("bad") and HDL ("good") cholesterol Why cholesterol naturally rises with age, especially around midlife Side effects to look out for, including fatigue and muscle pain What CoQ10 is and why statins may deplete it Food and lifestyle tweaks that really do help, with or without meds The role of plant sterols (and how some of my clients have used them to avoid medication) This isn't about fear – it's about understanding. If you've been prescribed statins, told your cholesterol is high, or you're just trying to make sense of it all, this episode is for you. 💊 Sponsored by Revive Active – Includes CoQ10 Statins can lower your natural CoQ10, which is essential for energy. That's why I love Revive Active – it includes CoQ10 and other nutrients that support your heart, mitochondria and general vitality. Get 10% off at reviveactive.com with the code WENDY10. ✨ Mentioned in this episode: My 28 Day Transformation Programme – starts 11th June ➤ hillstart.me.uk/transformation Follow me on Instagram: @hillstartnutrition 🎧 Subscribe to catch the full series on medications - next week we're talking about Metformin and blood sugar. Don't miss it!

Boost your energy, balance your blood sugar, and feel better—without changing everything you eat. In this first episode of Momentum in May, I'm talking about how to feed your energy—not just your hunger. It's so easy to grab what's quick or familiar, especially when life is full on, but with just a few small tweaks, you can start to feel more energised, focused, and balanced throughout the day. I'll walk you through how to build a balanced plate with protein, fibre, colour and healthy fats, and how you can adapt the meals you already love without overhauling your entire diet. This isn't about being perfect—it's about small, simple shifts that make a big difference. I'm also sharing some of my go-to meal upgrades and easy swaps for breakfast, lunch and dinner that help keep your blood sugar steady and your energy levels more consistent. So if you're ready to find your momentum this May, let's start right here—with your next plate of food. This episode is sponsored by Revive. I'm currently loving their amazing new magnesium blend—perfect for supporting stress, sleep and nervous system balance. You can try it too with my exclusive discount code WENDY10 at www.reviveactive.com

In this episode, I'm inviting you to pause… just for a moment. We're talking about the hidden cost of multitasking—and why doing all the things at once might actually be draining your energy, elevating your stress levels, and impacting your long-term health. I'll be sharing personal reflections, practical tips, and some gentle encouragement to slow down and reconnect with the joy of doing one thing at a time. You'll learn how being more present in your day could be the most nourishing change you make this year—especially as we navigate midlife with intention and grace. So, take a breath, tune in, and let's explore how to be more mindful, more connected, and a whole lot kinder to our amazing bodies. This episode is brought to you with love from our friends at Revive Active. They're Ireland's leading super supplement brand and a firm favourite of mine, especially their Calm Complex—a gentle, effective blend including magnesium, saffron, and lemon balm to support a calmer, more balanced nervous system. Whether you're juggling work, family, or just feeling the midlife mental load, Calm Complex might be just the support your body needs to help you breathe a little deeper and rest a little better. You can find out more over at: www.reviveactive.com and remember to use code Wendy10 to get 10% off at checkout

Annie creates beautiful crystal armour that can support your at any part of your journey through life. This week we talk all about how crystals work together and some key ones that will support your perimenopause journey. About Annie Working with crystals Annie creates energy vessel cosmic armour jewellery pieces and personalised crystal sets to aid her clients needs. Teaching them how to harness their crystals and bring that magic into their every day lives. How do you create a collection such as the menopause? When creating any piece of jewellery, it's important to find out what the client wants from it. So, in the case of the menopause jewellery, we thought about the main symptoms and then looked at stones that could support this part of life. Some stones are for protection, and they are signified as an amulet, and then there are talisman stones which are for boosting. As a crystal healer, Annie will spend time making sure that the balance is correct. She does this by meditating and listening to which crystals pop up and of course through research. The stones are adaptable and so it's important to get a clear understanding of how they can work with each person. Key crystals for perimenopause: Thinking specifically about perimenopause Annie suggests these three crystals MOONSTONE - for all female hormones. It has lunar energy and it is good to keep by you when you sleep MALACHITE - a more mature stone and also the midwife stone. This is often used to balance hormones. AMETHYST - travellers stone to support your in your journey through perimenopause, also very calming for anxiety which is another key symptom in perimenopause. Some key do's and don'ts with crystals Always clean your stones when you receive them. They will have picked up energy, negative or positive, during their journey to you. Annie suggests the simplest way is to lay them on a bed of salt, and then just throw the salt away. Then to recharge them every month in the same way. Cleanse your stones every month. Moon bathing is often suggested for stones but it is much more complicated than just putting them out at night, as the different stages of the moon have different effects on the energy. So simple salt cleansing is still the best way to cleanse your stones. Don't add them to water, some contain minerals that leach. If you want to charge your water you need to put them into a separate container, or use them outside the water. Use them with intent. Think of crystals as your armour, and you can positively charge them and use them with intent. Spend time with your crystals and they will support and help you. Quick fire! Favourite meal - spaghetti Bolognese Last drink you had - water What have you got for tea? Probably stir-fry Annie's links Annie has offered listeners 10% off the menopause collection - just enter code FAB10 at checkout facebook Website YouTube Instagram My links Facebook Instagram Fabulous & Female Membership Has this episode inspired you to buy a crystal? Which one called to you? Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more her For the full episode notes please go to: hillstart.me.uk/176 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239